The pasta aisle has become increasingly crowded with new, protein-enhanced options. Are they worth the premium price?
The pasta aisle has become increasingly crowded with new, protein-enhanced options. Are they worth the premium price?
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Additional episodes mentioned in this episode:
Resistant starch: Your questions answered
The pasta aisle has exploded with options—lentil linguine, chickpea rotini, high-protein penne. But do these trendy upgrades actually offer a nutritional boost? Or are we just paying more for pasta with a new label? Today, we’re taking a closer look at which of these might be worth putting in your cart—and which ones are just…a little overcooked.
Welcome to the Nutrition Diva podcast, where we take a closer look at nutrition news, research, and trends so that you can feel more confident about what you eat. I’m your host, Monica Reinagel, and today’s episode was suggested by Valerie, who listens from Toronto, Canada. She writes:
“I’m seeing lots of content on social media about protein pasta. I would love a review of how protein pastas compare with traditional or whole wheat pasta? Do they really offer a protein and fiber boost? Are they worth the premium price over regular pasta?”
If you have ventured down the pasta aisle recently, you have probably noticed that the options have expanded exponentially. It can feel a little overwhelming and I don’t blame Valerie for wondering whether all these new enhanced options really deliver any substantial benefit. So, let’s take a look at how traditional pasta, whole wheat pasta, and various types of protein- and fiber-enhanced pastas stack up.
Let’s start with traditional pasta, which is usually made from durum wheat. This is a variety of wheat that’s naturally somewhat higher in protein, which helps the pasta keep its structure and shape when cooked in boiling water. You can think of “Durum” as its first name and “Wheat” as its family name or last name.
You’ll often see the word semolina on pasta labels as well. Semolina doesn’t refer to the type of wheat, but rather the way it’s ground—coarsely, which helps produce the firm texture we associate with good pasta. It’s sort of like the “Esquire” after a lawyer’s name: not part of the identity, but a clue to how it’s been prepared and what role it plays.
Traditional pasta contains a modest amount of protein—about 7 grams per serving. Because it is made from refined flour, it doesn’t contain a whole lot of fiber (about 2 grams per serving). But, if you cook and cool the pasta, some of the starch transforms into resistant starch, a type of carbohydrate that essentially acts as fiber in the body.
Now, what if instead of refined wheat, your pasta is made with whole wheat flour, which preserves more of the fiber, vitamins, and minerals found in the original grain? Whole wheat pasta typically offers more fiber than traditional pasta—around 5 to 7 grams per serving compared to 2 grams in refined versions. The protein content is roughly the same, though, usually around 7 to 8 grams per serving.
That’s definitely an upgrade in terms of fiber, but whole wheat pasta tends to have a denser, grainier feel and a more pronounced wheat flavor. Some people love it—or get used to it—while others find it compromises the experience of eating pasta altogether.
Honestly, if you don’t eat a lot of pasta and you prefer the taste and texture of regular pasta, it’s totally reasonable to stick with it and focus on boosting fiber with the other things on your plate —like vegetables or beans.
Another option for a pasta that offers a nutritional upgrade is a legume-based pasta. These are typically made from 100% legume flour—such as chickpeas, lentils, or peas—and are higher in both protein and fiber than traditional pasta. A 2-ounce serving can provide 6 to 8 grams of fiber but also 12 to 14 grams of protein, which is significantly more than either traditional or whole wheat pasta. Protein from legumes is also a bit more complete than protein from wheat—so you’re getting both more protein and better protein.
Texture and flavor can vary by brand but many people find the lentil-based pastas to be a completely acceptable swap for traditional pasta. In my experience, shorter shapes like penne or rotini tend to hold up better than longer ones like spaghetti. Following the package directions is really important here—undercooked legume pasta can be chalky, and overcooked versions can fall apart.
One caveat: some people may experience digestive discomfort—like gas or bloating—especially if they’re not used to eating a lot of legumes. This can often improve with time, but it’s worth being aware of, especially if you’re introducing these pastas into your regular routine.
If the texture and taste work for you, legume pastas offer a substantial nutritional upgrade, particularly for those eating plant-based diets or trying to boost fiber and protein in a simple, pantry-friendly way.
Many of the most popular “protein pasta” brands combine traditional wheat flour with chickpea or lentil flour, or pea or soy protein isolates. These blends typically deliver 10 to 15 grams of protein per 2-ounce serving—similar to the 100% lentil pastas. But because they still contain wheat, these pastas tend to have a more familiar texture and flavor. They’re also less likely to cause digestive issues, which makes them a good compromise for people who want the nutritional benefits without the more pronounced differences in taste or gut tolerance.
Of course, the nutritional upgrade depends on what’s actually in the mix. If you’re curious whether the protein is coming from chickpeas, pea protein, or something else, check the ingredient list. And be wary of vague claims like “high protein” without context—some products may contain only slightly more protein than regular pasta, while others offer a significant bump.
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Another option you’ll run into in the pasta aisle are gluten-free pastas made from grains like rice, corn, or quinoa—or sometimes starchy roots like tapioca or cassava. And texture and flavor have come a long way in recent years (although, in my experience, the long shapes like spaghetti tend to work better than the shorter shapes–exactly the opposite of the lentil pastas). And, again, you want to follow the cooking instructions carefully—gluten-free pasta can go from al dente to overcooked very quickly.
While they’re a real godsend for people with gluten or wheat intolerance, most gluten-free pastas are actually lower in protein than traditional wheat pasta—and not significantly higher in fiber. They are mostly starch. So if you don’t need to avoid gluten, there’s no particular reason to choose these.
There’s one more category worth mentioning, even though these aren’t typically marketed as being higher in protein but rather as higher in fiber. Some of these products use high-amylose wheat, which naturally contains more resistant starch. Others use modified starches that have been treated to become resistant. Either way, this reduces both the net carbs and the glycemic impact of the pasta, and may support gut health.
If you’re focused on blood sugar control or digestive health—these may be worth exploring. But if your main focus is increasing protein, they’re not necessarily going to move the needle much in that department. (And if you're curious about the different types of resistant starch, I recently did a full episode on that—I'll link to it in the show notes.)
Throughout this episode, we’ve been comparing the protein and fiber content of various types of pasta—based on the standard serving size, which is about 2 ounces of dry pasta or roughly 1 cup of cooked pasta.
But here’s the thing: the portions we’re typically served here in the U.S. (and increasingly in Canada, too) are typically two or even three times that amount. A restaurant portion—or even a home-cooked bowl—might easily contain 4 to 6 ounces of (dry) pasta. Although the different types of pasta contain different amounts of protein and fiber, the portion size is ultimately going to matter more than which type you choose—especially in terms of blood sugar response and total energy (or calorie) intake.
But assuming that you’re sticking to standard portion sizes, are the difference enough to matter? Potentially, yes. The increased protein and fiber is significant enough to support better satiety—helping you feel fuller and more satisfied after the meal. That can make it easier to stick to those more moderate portions.
Those extra grams of fiber can also contribute to gut health and help you move closer to your daily fiber goals—something most people in the U.S. fall short on. Most adults are encouraged to aim for around 25 to 30 grams of fiber per day, but the average intake is closer to 15 grams. So adding even 4 or 5 grams from a single serving of pasta can make a real difference.
Similarly, for those trying to dial up their protein intake–perhaps with the goal of preserving or building lean muscle, finding ways to add another 5-10 grams of protein to a meal can contribute meaningfully to your total daily intake. The current recommended intake of protein for adults is around 50 grams per day, but many experts (including me) believe that doubling that amount may better support healthy aging, muscle maintenance, and weight management.
So yes, these upgraded pastas can make a meaningful contribution to your nutrition. As for whether those nutritional benefits are enough to justify the premium price—which may be two or even three times that of traditional pasta—that really depends on your needs and preferences. If pasta is something you eat frequently, or if you’re actively working to increase your protein or fiber intake, it might be a worthwhile tradeoff. But if it’s more of an occasional comfort food—and you’re already building a well-rounded meal around it—you may not need to splurge on a specialty product.
And remember that pasta—however enhanced—is generally not going to be the nutritional star of the dish. For that, look to vegetable-forward sauces or additional protein sources like seafood, chicken, or a plant-based alternative. That’s often where the real nutritional upgrade happens.
We’ve covered a lot of ground today so let me offer a quick summary of the main takeaways.
But no matter which type you choose, portion size still matters most. Getting familiar with what a standard 2-ounce (dry) serving actually looks like can be one of the quickest ways to give your pasta meals a nutritional upgrade! But the biggest opportunity to improve the nutrition (as well as the flavor) of a pasta dish is usually what you put on it—vegetables, beans, seafood, or lean meats.
Thanks to Valerie for her great question. If you have a question you’d like me to answer, you can email me at nutrition@quickanddirtytips.com. If you’d like to find out about having me speak at your next live or virtual event, you can learn more at wellnessworkshere.com
Nutrition Diva is a Quick and Dirty Tips podcast. Holly Hutchings is our Director of Podcasts. Steve Riekeberg is our audio engineer, Morgan Christianson heads up Podcast Operations & Advertising. Thanks also to Nat Hoopes for his support and most of all thanks to you for listening!